Easy Lemon Mint Pea Dip

Lemon Mint Pea Dip
Kaleigh McMordie, MCN, RDN

Nutrition Highlights (per serving)

Calories 85
Fat 0g
Carbs 14g
Protein 7g
Show Nutrition Label Hide Nutrition Label
Nutrition Facts
Servings: 2 (1/2 cup each)
Amount per serving  
Calories 85
% Daily Value*
Total Fat 0g 0%
Saturated Fat 0g 0%
Cholesterol 2mg 1%
Sodium 69mg 3%
Total Carbohydrate 14g 5%
Dietary Fiber 5g 18%
Total Sugars 5g  
Includes 0g Added Sugars 0%
Protein 7g  
Vitamin D 0mcg 0%
Calcium 59mg 5%
Iron 1mg 6%
Potassium 155mg 3%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.
Total Time 6 min
Prep 5 min, Cook 1 min
Servings 2 (1/2 cup each)

Who doesn't love a creamy, delicious dip for snacking? Dips are great for eating with vegetables, but did you know you can also make a delicious dip out of vegetables?

This spring-inspired lemon mint pea dip is made out of peas for a dose of fiber. Plain Greek yogurt gives this dip a smooth, creamy texture and fresh tangy flavor that goes great with lemon and mint flavors. This dip is incredibly easy to make, too. Just thaw a cup of peas in the microwave, blend, and eat.

Ingredients

  • 1 cup frozen green peas
  • 1/4 cup nonfat plain Greek yogurt
  • 1/4 teaspoon lemon zest
  • Juice from 1/2 lemon
  • 2 tablespoons fresh mint leaves
  • Pinch freshly cracked pepper

Preparation

  1. In a microwave safe dish, add peas and fill with enough water to cover peas. Heat one minute in the microwave. Drain and let cool.
  2. Blend all ingredients in a food processor until smooth.
  3. Serve chilled with vegetables or whole gain crackers.

Ingredient Variations and Substitutions

Try adding any fresh herbs or other spices, such as fresh parsley, basil, or garlic.

Frozen shelled edamame can be used in place of peas.

Cooking and Serving Tips

Serve this fresh dip with fresh, cut-up vegetables or your favorite whole grain crackers.

This dip is also delicious spread on a sandwich or as a dressing on a salad!

Store in an airtight container in the refrigerator up to 3 days. 

Enjoy with cut vegetables and whole grain crackers, but it also makes a great sauce and spread for all of your favorite spring foods.

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